Is it normal to gain weight during menstruation?

Does your weight during menstruation seem to have a mind of its own? If so, you’re part of a regular hormone party affecting women everywhere. Understanding these monthly changes in your body isn’t just about making peace with the scale—it’s about working with your natural rhythms to create a healthier, happier relationship with your body all month.

Weight fluctuations during menstruation: Your monthly cycle decoded

Think of your menstrual cycle as a monthly festival where different hormones take turns being the DJ. Each one plays its own tune, and your body can't help but dance along—sometimes leading to surprise visits to the cookie jar!

Phase 1: Menstruation (days 1-7)

Ah, the main event! During your period, estrogen and progesterone are at their lowest levels. Research shows many women experience a drop in water retention during this time, potentially seeing a decrease of two to three pounds as their period progresses.

Your metabolism might be slightly lower during this phase, meaning you burn fewer calories daily. Surprisingly, some women report their lowest weight of the month by the end of their period.

It's important to note that iron levels can dip due to blood loss. With anemia affecting over 40 percent of women, incorporating iron-rich foods during menstruation can keep blood iron levels regular.

Phase 2: The follicular phase (days 7-14)

Here's your body's “New Year, New Me” phase. Estrogen starts climbing, and you might feel like a superhero. Energy? Up. Appetite? Stable. And your jeans? They fit just right. Some research also suggests that your body has improved insulin sensitivity during this phase.

Anaerobic capacity and muscle strength are also significantly higher in this phase than in other phases. This makes it the perfect time to incorporate strength training. Work it, girl!

Phase 3: The ovulation phase (around Day 14)

The ovulation phase is about two weeks before the start of your period. Estrogen is at its peak, then drops sharply. When estrogen peaks, you may feel more self-confident and have a more positive mood. Your metabolism also increases slightly to burn more calories. You're basically feeling like you could conquer the world. If Beyoncé has a period, this phase is probably when she wrote “Run the World (Girls).”

Phase 4: The luteal phase (days 15-28)

Oh boy, here we go! This is the premenstrual syndrome (PMS) phase when progesterone crashes the party, bringing its BFFs: cravings and water retention. Your body's burning extra calories daily (yay!), but it might also be screaming for chocolate (less yay!).

You can expect to gain up to five pounds of water weight during this phase, as progesterone causes sodium retention and changes how your body processes carbohydrates. That's why your favorite jeans suddenly feel like conspirators and go snug.

Tracking like a boss

Instead of stressing over your weight during menstruation, try tracking your weight throughout your entire cycle. It's like weather forecasting for your body—patterns will emerge, and suddenly, everything makes more sense!

MyNetDiary allows you to track weight and body measurement changes and monitor energy levels and cravings throughout your cycle by using Notes.

Working with your body (not against it!)

Let's consider strategies for riding those hormonal waves like a pro! Your best friends will be nutrient-rich foods that help combat annoying monthly symptoms. Stock up on magnesium-rich foods like spinach and nuts, even dark chocolate! Go for iron-rich foods like fish, poultry, beans, and leafy greens and potassium powerhouses like bananas and avocados. Don't forget omega-3-packed foods like salmon and tuna.

It may sound counter-intuitive, but drinking more water may help with menstrual weight gain. When you're dehydrated, your body conserves water. So drink up and let your kidneys know they can do their job in reducing excess fluid!

Think of exercise as choosing your own adventure based on how you feel. Some days, you might be ready to crush a HIIT workout like Wonder Woman, while others might call for gentle yoga or a leisurely walk.

Your mental game matters, too. Try meditation to teach your mind to chill and prioritize those beauty Zs, because sleep is your secret weapon.

When to call in the pros

While some discomfort during your cycle is normal, severe PMS symptoms that significantly impact your quality of life warrant medical attention. Consider consulting a healthcare provider if you experience:

• Severe mood changes that affect daily activities
• Extreme fatigue or depression
• Unusually heavy bleeding
• Severe pain that doesn't respond to over-the-counter medication.

Don't stress these regular weight changes

It is entirely normal to have weight fluctuations during menstruation. By examining your monthly cycle, all those mysterious weight changes and cravings suddenly make sense. So the next time you curse your bloated reflection, remember–it is just hormones, and this too shall pass!

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